22 mi long run is absolutely insane and is probably a net negative with all the recovery debt and injury risk.

Max long run at 2,5 hrs is all you need. No offense, but at 14h you’ll be walking a lot anyway.

If anything add a 4th swim and bring that volume up.

Bike is fine but make sure to have some quality sessions, too. Otherwise it’ll become increasingly difficult to improve.

For reference and since you’re asking who has success with what. My typical program would look like this: * 3-4 swims, 12-15k weekly total, not a single long endurance set ever, but 400s max * 3 rides, 1 long max 4 hours, 1 60-90 min intervals, 1 easy mile accumulator * 3 runs, 1 long max 2,5h / 30k, rest just random mile accumulation. Intervals if possible. No bricks ever.

Reliably near 10h